Thursday 210701

Last-Chance Qualifier Event 1

42-30-18 reps for time of:

Row (cal.)

Alternating dumbbell hang snatch

♀ 35-lb. dumbbell

♂ 50-lb. dumbbell

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Scaling:

Reduce the loading on the dumbbell to avoid breaks on the snatches. This workout should be relatively short and if possible completed unbroken and with quick transitions.

Intermediate Option:

42-30-18 reps for time of:

Row (cal.)

Alternating dumbbell hang snatch

♀ 25-lb. dumbbell

♂ 35-lb. dumbbell

Beginner Option:

30-20-10 reps for time of:

Row (cal.)

Alternating dumbbell hang snatch

♀ 15-lb. dumbbell

♂ 20-lb. dumbbell

Mayhem Daily Wod - 21630

      What's Rich Doing:

3 Sets
20 Dumbbell Squat Snatch (70/50)
15 Burpee Box Get Over (48)
10 Dumbbell Squat Snatch (100/70)
5 Burpee Box Get Over (48)
-Rest 1:1 b/t sets-

 
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Mayhem Daily Wod - 21629

      Affiliate:

3 Sets:
2 Rounds
10 Thrusters (95/65)
10 Chest to Bar Pull-ups
-Rest 2:00 b/t sets-

 
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Tuesday 210629

Deadlift 3-3-3-3-3-3-3 reps

Post loads to comments.

Compare to 210221.



Scaling:

Most athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.

Mayhem Daily Wod - 21628

      M30:

3 Rounds
60 Air Squats
30 Sit-ups
5 Wall Walks


*BACKPACK OPTION:
3 Rounds:
50 Backpack Back Squats 
20 Backpack Sit Ups
10 Backpack Push Ups

 
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Monday 210628

Complete as much as possible in 12 minutes of:

1 weighted muscle-up

5 medicine-ball cleans

2 weighted muscle-ups

10 medicine-ball cleans

3 weighted muscle-ups

15 medicine-ball cleans

4 weighted muscle-ups

20 medicine-ball cleans

Etc., adding 1 muscle-up and 5 med-ball cleans each round.
Use a 14/20-lb. ball for both exercises.

Post reps completed to comments.

Compare to 170726.



Scaling:

This couplet starts out quick in the earlier rounds, and tests muscle stamina as the reps increase. Pick a muscle-up modification that works both a pull and a push.

Intermediate Option:

Complete as much as possible in 12 minutes of:

1 muscle-up

5 medicine-ball cleans

2 muscle-ups

10 medicine-ball cleans

3 muscle-ups

15 medicine-ball cleans

4 muscle-ups

20 medicine-ball cleans

Etc., adding 1 muscle-up and 5 med-ball cleans each round.

♀ 14-lb. ball 
♂ 20-lb. ball

Beginner Option:

Complete as much as possible in 12 minutes of:

1 jumping pull-up + 1 assisted push-ups

5 medicine-ball cleans

2 jumping pull-up + 2 assisted push-ups

10 medicine-ball cleans

3 jumping pull-up + 3 assisted push-ups

15 medicine-ball cleans

4 jumping pull-up + 4 assisted push-ups

20 medicine-ball cleans

♀ 6-lb. ball 
♂ 10-lb. ball

Sunday 210627

For time:

Row 500 meters

30 bodyweight bench presses

Row 1,000 meters

20 bodyweight bench presses

Row 2,000 meters

10 bodyweight bench presses

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Compare to 200707.



Scaling:

Deconditioned athletes should consider reducing the overall volume of this workout. Choose a bench press loading that allows you to complete a set of 10 unbroken reps when fresh.

Intermediate Option:

For time:

Row 500 meters

30 ¾ bodyweight bench presses

Row 1,000 meters

20 ¾ bodyweight bench presses

Row 2,000 meters

10 ¾ bodyweight bench presses

Beginner Option:

For time:

Row 250 meters

30 bench presses

Row 500 meters

20 bench presses

Row 1,000 meters

10 bench presses

♀ 35 lb. ♂ 55 lb.

Mayhem Daily Wod - 21625

      Compete:

8 Sets (1 Set every 4 Minutes)
15/12 Calorie Ski (OR Row)
5 Burpee Box Get Overs (48”)
15/12 Calorie Assault Bike (OR 12/10 Calorie Echo Bike)
5 Burpee Box Get Overs (48”)

 
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Friday 210625

Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

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Compare to 181030.



Scaling:

Experienced lifters should try for a PR in the later sets. If you are not comfortable performing heavy power snatches, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.

Beginner Option:

Hang power snatch 3-3-3-2-2-1-1-1 reps

Mayhem Daily Wod - 21624

      MAC:

Row "Lactate Threshold" Workout
3 Sets
6x (30sec at fast, 30sec at easy)
-Rest 3min b/t sets-

 
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